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Wednesday 170830

By: 0

OPEN (RX+)

“Village People”

AMRAP 5

  • 50/35 Calorie Row
  • AMRAP Macho Man (60/40)

rest 5:00

AMRAP 5

  • 35/25 Calorie Row
  • AMRAP Macho Man (70/47.5)

rest 5:00

AMRAP 5

  • 20/15 Calorie Row
  • AMRAP Macho Man (85/60)

PERFORMANCE (RX)

“Village People”

AMRAP 5

  • 50/35 Calorie Row
  • AMRAP Macho Man (52.5/35)

rest 5:00

AMRAP 5

  • 35/25 Calorie Row
  • AMRAP Macho Man (60/40)

rest 5:00

AMRAP 5

  • 20/15 Calorie Row
  • AMRAP Macho Man (70/47.5)

FITNESS

“Village People – Fitness”

AMRAP 5

  • 50/35 Calorie Row
  • AMRAP Macho Man (35/25)

rest 5:00

AMRAP 5

  • 35/25 Calorie Row
  • AMRAP Macho Man (45/30)

rest 5:00

AMRAP 5

  • 20/15 Calorie Row
  • AMRAP Macho Man (52.5/35)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

RX+= MM 1) (45/30) 2) (52.5/35) 3) (60/40)

Monday 170828

By: 0

Open

Barbell/Technique

  • Snatch – Build to Heavy Single

Conditioning 

“Double Dip – RX+”

AMRAP 15

  • 50 Double Unders
  • 18/12 Cal Bike
  • 15 Dumbbell Hang Squat Cleans (22.5/15)

Performance

Strength

  • Back Squat – (75%/4)5

Conditioning 

“Double Dip – RX”

AMRAP 15

  • 50 Double Unders
  • 200m Run
  • 15 Dumbbell Hang Squat Cleans (15/10)

Fitness

Strength/Technique

  • 5 x 4 Back Squat

“Double Dip – Fitness”

AMRAP 15

  • 100 Single Unders
  • 200m Run
  • 15 Barbell Hang Squat Cleans (30/20)

Saturday 170826

By: 0

Strength/Technique
EMOM 10
  • 2 Ground to Overhead

Conditioning

“Jack and Jill” – Team Version
In Teams for 3:
  • 600 Meter Weighted Team Run, 70 Ground to Overhead (45/30)
  • 600 Meter Weighted Team Run, 50 Ground to Overhead (60/40)
  • 600 Meter Weighted Team Run, 30 Ground to Overhead (85/60)
  • 600 Meter Wreckbag Team Run

The team runs together with a sand bag or weight equalling (35/25). Pass the bag around as the team sees fit during the run, with the entire team needing to return before the Ground to Overhead can be started.

“Jack and Jill” – Individual Version
  • 600 Meter Weighted Run, 30 Ground to Overhead (45/30)
  • 600 Meter Weighted Run, 20 Ground to Overhead (60/40)
  • 600 Meter Weighted Run, 10 Ground to Overhead (85/60)
  • 600 Meter Weighted Run

Each run is completed with a single sand bag (25/15). If we do not have a bag, modify by carrying a ball (12/9).

Friday 170825

By: 0

Open/Performance/Fitness

Strength/Technique

  • Front Squats – 9 Sets of 2 Tempo Reps (5 Seconds Down, 3 Second Pause in Bottom, Stand.)

Open/Performance

“SATANS WHISKERS”

3 Rounds:

  • 10 Chest to Bar Pull-Ups
  • 10 Front Squats (75/50)
  • 10 Burpees

Fitness

“SATANS WHISKERS – Fitness”

3 Rounds:

  • 10 Pull-Ups
  • 10 Front Squats (60/40)
  • 10 Burpees

Wednesday 170823

By: 0

Open/Performance

  • 3-Position Clean + Split Jerk

followed by…

“Drop Dead”

4 x (:20 seconds on, :10 seconds off)

  • Sit-Ups
  • Deadlifts (70/47.5)
  • Sit-Ups
  • Deadlifts (70/47.5)

*The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next. 16 Rounds total.

Fitness

  • 3-Position Clean + Split Jerk

followed by…

“Drop Dead”

4 x (:20 seconds on, :10 seconds off)

  • Sit-Ups
  • Deadlifts (60/40)
  • Sit-Ups
  • Deadlifts (60/40)

*The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next. 16 Rounds total.

Tuesday 170822

By: 0

OPEN & PERFORMANCE

“Row Buffet”

1) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Chest to Bar Pull-ups
  • Max Calorie Row in Time Remaining

Rest 4 minutes

2) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Toes to Bar
  • Max Calorie Row in Time Remaining

rest 4 minutes

3) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Pull-ups
  • Max Calorie Row in Time Remaining

FITNESS

“Bike Buffet”

1) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Pull-ups
  • Max Calorie Row in Time Remaining

Rest 4 minutes

2) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Knees to Chest
  • Max Calorie Row in Time Remaining

rest 4 minutes

3) AMRAP 4

15-12-9

  • Wallballs (20/14)
  • Pull-ups
  • Max Calorie Row in Time Remaining

Monday 170821

By: 0

CrossFit

Open/Performance

Barbell/Technique

  • Hang Power Snatch – (70%/3) 3
  • Overhead Squat – (70%/3)3

Conditioning

For Time:

21-15-9

  • Sumo Deadlift High Pull (35/25)
  • Push Press (35/25)
  • Lateral Burpees

(RX+ = (45/30)

Fitness

Strength/Technique

  • 3 x 3 Back Squat
  • 3 x 3 Sumo Deadlift (use back squat weight)

Conditioning

For Time:

21-15-9

  • Sumo Deadlift High Pull (25/20)
  • Push Press (25/20)
  • Lateral Burpees

(RX+ = (35/25)